Consider what creatine monohydrate is. Creatine is a carboxylic acid that contains nitrogen. Creatine carries out energy metabolism in muscle and nerve cells. It belongs to substances of natural origin, therefore it does not pose any danger to the human body. It is actively used as a dietary supplement by many bodybuilders, weightlifters, powerlifters. Creatine improves muscle growth, increases endurance during training.
For the natural synthesis of this substance, the body requires amino acids: glycine, methionine and arginine. The average amount of creatine contained in the human body is 120 grams. It is essential for everyday physical activity. During the day, the body uses for its needs approximately 2 grams of the substance.
Remember the most important thing: creatine monohydrate will not help you gain mass in any way, it will help you increase your strength in exercises, which in turn will lead to growth. muscle mass
Physical activity and intense training increase the consumption of creatine, so its supply must be constantly replenished due to the internal synthesis of this substance and intake. building material in the form of proteins in food.
Creatine monohydrate is a natural substance that is converted in the human body into creatine phosphate. Creatine phosphate helps produce the substance adenosine triphosphate (ATP). ATP supplies the energy needed for muscle contraction.
The human body can produce some creatine itself, and can also get creatine from foods (such as red meat or oily fish). But the creatine content of foods can decrease during the cooking process.
A creatine monohydrate supplement is a product that contains a very pure form of creatine and is often taken pre/post workout with other supplements like whey protein or on its own.
Creatine monohydrate is the most effective and popular form of creatine used by athletes to increase muscle mass, strength and endurance.
How does creatine monohydrate work?
To understand how creatine monohydrate works, you first need to know what ATP is and what it does. ATP is the direct source of energy needed for muscle contractions. Muscle fibers contain only enough reserves of ATP for a couple of contractions, additional ATP is "scooped" from the body's reserves. Creatine monohydrate is converted to creatine phosphate in the human body, maintaining ATP stores in the body.
How does this manifest itself in real life? Having more ATP can help you lift more weight and do more reps with it, providing your muscles with enough fast-transforming energy needed for peak performance. You have often heard about it. This was called "explosive energy, explosive effort."
ATP is an energy source that is essential for muscle contractions. Muscle fibers contain only enough ATP for a couple of contractions, the rest is drawn from the body's reserves.
How does creatine affect muscles?
Creatine retains water in the muscles, that is, accumulates it. And since the muscles are almost 75% composed of water, with such an accumulation they visually increase. Your biceps become voluminous and pumped.
As for protein, thanks to creatine, it is synthesized faster and delivered to the muscles. In addition, creatine helps the human body recover better and faster after intense workouts.
Creatine also prevents the process of catabolism - the destruction of muscles at night, when the body is resting.
Interesting to know! At the University of Saskatchewan (Canada), studies were conducted when one group of people was given creatine, and the second was given a placebo. Then the participants of the experiment were given the task: to train muscle group one hand separately 2 times a week. After 6 weeks, the scientists compared the results, and it turned out that in the group that took creatine, the size of the trained arm increased significantly, but the participants in the second group could boast of a subtle result.
Positive influence
Achievement of high results in sports (especially in power types) is impossible without an appropriate supply of the body with energy derived from ATP (adenosine triphosphate). All sources of organic fuel are first converted into this particular compound, which, when decomposed, supplies the body with energy. Creatine is a direct participant in the production of ATP.
That is why the athlete needs to involve additional creatine monohydrate in energy processes. Regular intake of drugs containing creatine by athletes is accompanied by the following effects:
- Strength increase. In bodybuilders and powerlifters, the need for ATP during training increases hundreds of times. Muscle contractions in athletes occur at the peak of possible intensity, so the cells require additional sources of energy, which creatine provides them with.
- Increase in muscle mass. Taking creatine monohydrate together with systematic training and special high-calorie sports nutrition can provide athletes with a weight gain of up to 5 kg per month.
- Relief formation. Creatine monohydrate, stored in muscle tissue, attracts large quantity liquids. well hydrated muscle fibers look more rounded and embossed. This effect is especially noticeable in the abdominal muscles. In addition, creatine prevents protein breakdown and promotes its regeneration.
- Increase in internal secretion of testosterone and somatotropin - anabolic hormones.
- Partial neutralization of lactic acid, which contributes to the rapid rehabilitation of athletes after intense training and stops pain in muscles after exercise.
- Anti-inflammatory action in arthritis.
- Reducing the risk of coronary diseases due to improved oxygen supply.
Side effects of creatine monohydrate
Creatine monohydrate is generally a safe substance that can cause side effects only in 4% of cases. All adverse reactions of creatine are reversible and are often caused not by the compound itself, but by the components that make up creatine preparations.
Another reason for possible side effects may be the use of creatine in excessive amounts, exceeding the recommended ones.
Side effects of creatine include:
- Edema due to water retention in the muscles;
- Dehydration associated with partial dehydration (the main part of the fluid accumulates in the muscles, causing the outflow of water from other parts of the body);
- Indigestion (gastrointestinal distress) - the reaction occurs with an increase in dosage;
- Seizures (occur very rarely).
Types of Creatine
- Creatine monohydrate is popular with athletes who want to increase their muscle mass.
- Krealkalin - is a mixture of pure creatine and alkali, helps to neutralize the acidic environment in the stomach.
- Creatine ethyl ester is a combination of creatine with ester (creatine ethyl ester). Easily soluble in fats due to the ester in the composition.
- Anhydrous creatine is simply creatine with water molecules separated from it.
- Creatine phosphate - this form appeared at the same time as the substance creatine monohydrate. The right combination of creatine and phosphate molecules allows you to neutralize the effect of lactic acid, which is the cause of muscle fatigue.
- Creatine citrate is a form in which citric acid molecules have joined creatine molecules. It perfectly saturates the muscles with energy.
- Creatine tartrate is a form in which creatine and tartaric acid molecules coexist.
On the modern market there are different kinds creatine: creatine monohydrate, krealkalin, creatine ethyl ester, creatine anhydrous, creatine phosphate, creatine citrate, creatine tartrate.
Not all types of creatine are listed here, but only the most popular ones. It is also worth noting that most athletes use creatine monohydrate, as it is most effective in terms of increasing endurance and increasing muscle mass.
Interesting to know! The sports nutrition market today offers about two dozen types of creatine, but monohydrate is the most optimal type among the rest. It is not destroyed in water and in the stomach, is well absorbed and settles directly in the muscles.
Application
Let's see how to take creatine monohydrate.
Creatine can be taken on an ongoing basis, but it is more advisable to use it in the form of a course lasting 2 months and a recovery period lasting a month.
IN training days creatine is recommended to take 5-10 g daily, before and after training, together using protein cocktail or amino acids (in an amount not less than 5 g). On days without classes, it is recommended to take the drug in the morning at the same dosage.
- We take a jar of creatine, and it doesn’t matter which company (you can find the rating below)
- Pour into a glass of plain water. Better, of course, not tap water, but some kind of bottle.
Also, instead of water, you can take any drink with a high sugar content (Pepsi or Coca-Cola): sugar accelerates the absorption of creatine
- We take 5-10 grams of creatine powder and pour it into water
- Mix thoroughly, very thoroughly
- And we drink. We do all this 15-20 minutes before training and immediately after
Taking creatine is quite simple, you need to dilute the powder in water or a sweet drink and drink it.
Creatine dosage and methods of administration
Method number 1. With loading
In this technique, creatine is taken in courses that consist of two periods / stages.
Download period:
Keratin in the first week is taken 5 grams in between meals (four times a day). On training days, one of the servings must be taken immediately after training (for what it is connected - read below).
Maintenance period:
The rest of the time, creatine is taken at 5 g per day. On training days - at the end of training. And on rest days - in the morning.
An individual approach is also possible. In the event that for some reason standard doses do not suit you, you can use the formula for calculating the dosage of creatine, which looks like this:
- 300mg/kg of body weight during the loading period
- 30mg/kg body weight during maintenance
Technique No. 2. Without loading
In this technique, the emphasis is on a uniform stable intake of creatine.
Creatine is taken once a day, 5-6 grams. As in the first method, it is recommended to take it in the morning on an empty stomach on rest days, and immediately after training on training days.
If you are taking creatine, then (when using any of the methods) it is recommended to dilute it with sugary juice, add creatine to your serving of a gainer, or other sports supplement that you are taking. This will help improve the absorption of creatine by your muscle tissue and enhance its action.
If you prefer the encapsulated form, simply take creatine capsules in the dosage according to the method, washed down with it, in the same way as powdered - with juice, or take the capsules immediately after taking your sports supplements.
When is the best time to take creatine?
The time of taking any medication or dietary supplement is, in most cases, very important nuance that have a significant impact on the effectiveness of the drug taken. Creatine is no exception.
When is the best time to take creatine, according to experts?
Training days
Despite popular advice, taking creatine just before a workout is far from optimal. This is caused by:
- the body before training is much less “disposed” to transporting creatine into muscle fibers, since the energy balance in them is already normal.
- creatine, due to the peculiarities of the principle of action, causes dehydration, that is, the removal of certain volumes of fluid from the body, which in no way contributes to the quality of training and harms, to a large extent, the cardiovascular system.
The same arguments make it impractical to take creatine during a workout.
Optimal, according to all studies and personal observations of athletes, is to take it immediately after training. At this time, the state of the skeletal muscles contributes to the most complete absorption of the supplement.
rest days
On resting days, creatine intake is not limited in time, but experts still recommend taking it in the first part of the day, and preferably in the morning.
The duration of the course of admission
The course of taking the drug can last up to one and a half to two months, after which it is advisable to take a break.
This need is due to the fact that, despite the absence of any harmful effects, taking creatine on an ongoing basis does not bring benefits, and with prolonged use of creatine without interruption, the body's resistance to the drug may occur.
Relationship between creatine intake and food intake
Although creatine does not generally have any dietary antagonists, it is still worth taking between meals. This is due to the fact that creatine is usually taken in combination with the so-called " transport systems» (these include various types of sports nutrition, carbohydrate-containing drinks, etc.)
When and why not to take creatine?
Creatine is considered one of the most harmless nutritional supplements. sports character On the market. But in rare cases, its use can cause uncomfortable symptoms such as dizziness, diarrhea, and nausea.
Restrictions on the audience for taking this drug are very minor:
- Creatine, like most types of sports nutrition, is not recommended for children, pregnant women.
- Also not recommended for allergy sufferers.
- According to some reports, it can cause an exacerbation of the asthmatic syndrome, so it is not recommended for people with this disease either.
Creatine is contraindicated for children, as well as for women during pregnancy and lactation.
If you are perfectly healthy and in the creatine intake audience, but are experiencing any side effects- try experimenting with the dosage and form of release, as well as varieties.
For any serious side effects, be sure to consult a therapist.
Forms of release and varieties of creatine
Creatine is available on the market in two forms: powdered form and capsules.
Capsules are more expensive due to the extremely complex production technology, but are also more convenient for taking outside the home.
Powder, on the contrary, is cheaper, but, as you understand, it must be dissolved before use, which is not always convenient (especially if you are away from home).
However, this is where the differences end. The principle of operation for both forms is similar.
Varieties
Today, there are approximately 20 varieties of creatine. Despite being so abundant, the most popular forms of creatine are creatine monohydrate and creatine hydrochloride.
Creatine Monohydrate is the market leader. Its effectiveness and efficiency have long been proven, and have many confirmations in the form of scientific research.
Creatine hydrochloride, in turn, is one of the latest developments, claiming to be more high quality and efficiency. However, these data have not yet been confirmed by official studies.
In general, as with any sports supplement, you need to choose what works best for your body.
How to take creatine monohydrate?
What is the correct way to take creatine powder? Reception of creatine monohydrate in powder form should be done by diluting it in liquids.
Below is a sequential instruction:
- Measure out the required dose of creatine using the supplied measuring container, or using a regular teaspoon (a heaping teaspoon holds approximately 5 grams of creatine powder, which is equal to a standard single dose)
- Dilute the measured dose of keratin in one liter of liquid
- Stir the liquid thoroughly until the creatine monohydrate crystals are completely dissolved. If the container allows, you can stir the liquid with repeated shaking.
- Drink the resulting solution.
It is easy to prepare a solution, but you should not stock it up, because. it is not peculiar to long storage, it loses its properties.
A few additional tips:
- Do not leave creatine in a diluted state for a long time - creatine begins to decompose already at the time of preparation of the solution, so it is important to prepare it immediately before taking it.
- As a liquid for dissolving creatine monohydrate powder, you can use water, juice or energy drink with dissolved electrolytes. You can also add creatine to multi-ingredient sports shakes.
- Drink plenty of fluids after creatine. The action of creatine is also associated with the absorption of fluids, so it is important to drink plenty of fluids after taking the stock solution.
- You can, without any fear, eat your usual food, since creatine, as proven by many studies, has no dietary antagonists.
- To avoid the manifestation of undesirable effects, you should not take strong coffee or alcohol after taking creatine.
How to take creatine capsules?
Creatine capsules are similar to powdered creatine. The main difference is that it is noticeably more convenient for taking outside the home. For example, taking a package of your favorite juice to the gym, you can drink a certain number of capsules (according to the dosage you have chosen) and immediately drink them with juice. Or drink capsules while taking your protein shake or gainer solution.
Instead of an afterword
Sports nutrition allows people of all ages to keep fit with a minimum of effort, but it is worth remembering that any drugs, nutritional supplements and other substances that come from outside can harm our body.
It is always necessary to responsibly approach the choice of creatine. This is especially true for people who have any diseases and need constant medical support.
If you belong to this category of people, be sure to consult your doctor. This is necessary to determine the appropriateness and safety of taking creatine in your particular case. And about the compatibility of this supplement with your medications. Also, the doctor will help you determine the appropriate dosage and regimen for taking creatine.
Do not forget about strict adherence to dosages, since any drug or dietary supplement in large doses ceases to be beneficial, and in most cases, on the contrary, it begins to harm the body.
Creatine capsules are just a convenient form of taking, you can always take it with you, but the main thing is to drink plenty of water.
At what age can you take creatine?
It is worth noting that scientists have not conducted studies on the effects of creatine on children's and adolescents' bodies, and every trainer should remember this. But theoretically, creatine is a natural protein substance, so people can use it at any age.
Even under the Soviet Union, children were given creatine from the age of 9, however young athletes 9-12 years of age should consume only half the adult dose. The introduction of creatine into a child's diet should be done with caution, as neither bone nor internal organs children are not yet fully developed.
Athletes who take creatine get an extra dose of energy to improve their performance. Older people who lead an active lifestyle, thanks to creatine, forget their biological age, as they feel younger.
Can diabetics, pregnant women and allergy sufferers take creatine?
As mentioned above, creatine is a food protein supplement, which can be used by almost everyone, without age restrictions.
Should people with diabetes be concerned? According to doctors, nutritionists and athletes themselves, creatine is completely harmless to diabetics, provided that it is consumed without glucose. Not so long ago, scientists conducted studies and proved that creatine stimulates the production of insulin, which means it can help diabetics. It is only necessary to regularly monitor the level of glucose in the blood, since it may happen that you have to reduce the dose of insulin.
But doctors do not recommend pregnant women to take creatine. Although studies in this vein have not been conducted, experts argue their refusal by the fact that the kidneys of pregnant women are already subjected to increased stress. Moreover, expectant mother heavy physical exertion is prohibited, which means that the need for creatine is reduced to zero.
Allergy sufferers are allowed to take creatine. There is only a small percentage of people who are allergic to creatine. As usual, an allergic person should refuse to take the supplement.
What is the best creatine to buy
- SuperPump (manufactured by Gaspari Nutrition);
- naNo Vapor (manufactured by MuscleTech);
- NO-XPLODE Creatine (BSN);
- CM2 Alpha (from SAN manufacturer);
- Xpand (by Dymatize);
- Lava (from Universal Nutrition);
- Hardcore Musclebuilding Stack (manufactured by MuscleTech);
- GlycerGrow (manufactured by Controlled Labs);
- Storm (manufactured by Universal Nutrition);
- JetFUSE NOX (from German American Technologies).
The choice of a certain drug, the method of its use and dosage depend on the individual qualities of the athlete, his sports goals and goals. Before using any drugs, consultations with a trainer and a medical specialist will not be superfluous.
FAQ
When creatine monohydrate was just gaining popularity as a sports supplement, many manufacturers recommended “loading” their product for 5-7 days in order to saturate the muscles with creatine and thereby accelerate the appearance of results. This theory has not been tested by any research and now most manufacturers recommend simply consuming 3-5 grams of creatine monohydrate per day.
What is Creapure® Creatine Monohydrate?
Creapure® is recognized as the "gold standard" among creatine monohydrate manufacturers. Creapure® is branded creatine monohydrate made in Germany and you can find it in hundreds of creatine products sold worldwide. Finding out if your Creatine Monohydrate powder or capsules contain Creapure® is easy - just look for "Creapure®" in the product description.
Creapure® is the "gold standard" among creatine monohydrate manufacturers.
What is Micronized Creatine Monohydrate?
As the name suggests, micronized creatine monohydrate is regular creatine monohydrate, but only micronized. Micronization is the process of grinding powder particles to ultrafine sizes, such particles are usually 20 times smaller than conventional powder particles. This implies that the creatine will dissolve faster in fluids and theoretically be easier for the body to absorb. If you have ever tried non-micronized creatine, you know that there is quite a lot of “sand” left at the bottom of a glass or shaker. This is undissolved creatine. The creatine that the body needs, which should have been in the body and not at the bottom of the cup.
Most of the creatine monohydrate produced today comes in micronized form. It is recommended to use a micronized product for best results.
Does caffeine affect creatine?
According to Creapure, one of the most respected manufacturers of creatine monohydrate in Germany, high doses of caffeine can impair the results that could be achieved with the use of creatine. But the small doses of caffeine found in coffee or many pre-workout formulas are perfectly acceptable. Here is a quote from their website:
“Consuming large doses of caffeine (5 mg per kilogram of body weight per day) cancels out the performance-enhancing effect of creatine supplementation. Small doses of caffeine (contained in 1-2 cups of coffee) have no visible effect on the effect of creatine.
Consuming large amounts of caffeine may impair the functional ability of the supplement and impair expected results.
Everything you want to know about creatine monohydrate: what it is, how to take it, whether it's right for you, the benefits of taking creatine monohydrate, and more.
How does creatine monohydrate work?
To understand how creatine monohydrate works, you must first learn about ATP and its physiological function. ATP is a universal source of instantaneous energy for muscle contraction. The ATP contained in the muscle fibers is only enough for a couple of contractions, additional ATP must come from the "reserves" of the body. Creatine monohydrate is converted to creatine phosphate and replenishes the strategic reserves of ATP.
But what does this mean in practice? With unlimited access to reserve ATP, you will be able to increase the working weight and perform more repetitions. For maximum physical performance, muscles need sources of "fast" energy, and creatine provides them with this energy in full. Surely you have heard about it as "explosive energy".
Useful properties of creatine monohydrate
Now that you understand how creatine monohydrate works, you can probably already see the benefits of taking this nutrient. Below we list beneficial features creatine for those who practice high intensity training(strength training) or engages in sports that require a huge amount of instantaneous energy (for example, sprinting).
- Increases muscle mass and strength performance
- Increases the energy reserves of skeletal muscles
- Boosts energy production (more sets and reps)
- Helps build muscle mass
- Accelerates after workout
Creatine
How to take creatine monohydrate?
The recommended dosing regimen for creatine monohydrate is 3-5 grams per day. Regarding the optimal time of admission, there is no consolidated opinion. Many people mix creatine with other food additives, for example, with whey protein creatine can also be diluted in warm water (this improves solubility), fruit juice or decaffeinated tea. It should be noted that creatine monohydrate must be prepared immediately before use, and creatine powder cannot be diluted in advance.
Long-term scientific studies of creatine monohydrate have not been conducted, and therefore it is usually recommended to take it in courses. For example, a period of taking creatine monohydrate may be 8 weeks followed by a break of 4 weeks.
Side effects
In general, creatine monohydrate is safe, especially when following the recommended dosage regimen, but remember that the “less is more” rule applies to creatine. Increasing the dosage does not mean that the effectiveness of the drug will also increase. As soon as you replenish your supply of ATP, the excess creatine begins to be excreted (wasted) from the body. And since creatine attracts interstitial fluid into muscle cells, it is important to drink enough water while taking the drug.
Persons under 18 years of age should not take creatine. This is explained by the lack of research on the effect of creatine on the teenage body.
FAQ
Is Creatine Loading Necessary?
When creatine monohydrate was just starting to gain popularity, many sports nutrition manufacturers recommended using creatine "loading" for 5-7 days to fill the muscles with the nutrient and accelerate the growth of results. However, this technique has not been supported by scientific papers, and today most manufacturers recommend simply taking 3-5 grams of creatine on a daily basis.
What is Creapure® Creatine Monohydrate?
In the sports nutrition industry, Creapure® is considered the "gold standard" of creatine monohydrate formulations. Creapure® is a branded creatine monohydrate made in Germany and found in hundreds of creatine formulations sold worldwide. To find out if your creatine monohydrate powder or capsule contains Creapure®, simply look for the Creapure® label on the product label.
What is micronized creatine monohydrate?
As the name suggests, micronized creatine monohydrate is regular creatine monohydrate powder that has been micronized. Micronization is the process of grinding a powder into microscopic particles, the size of which is 20 times smaller than in standard powders. In this form, creatine dissolves much faster in liquids and, in theory, is more easily absorbed by the body. If you have ever used non-micronized creatine, then you know that after diluting the product, there can be residual residue at the bottom of the glass. a large number of small grains of sand. This is creatine that has not dissolved, and this creatine should be in your body, not at the bottom of a glass.
Today, most creatine preparations contain micronized creatine. We recommend that you always use a micronized product for maximum effectiveness.
Does caffeine affect the effectiveness of creatine monohydrate?
With regard to Creapure, a product from one of the most reputable manufacturers of creatine monohydrate in Germany, high doses can negatively affect the effectiveness of creatine in terms of increasing physical performance. However, the lower doses of caffeine found in coffee and pre-workout powders work well with creatine. Here is the information from the official website of the manufacturer:
“High doses of caffeine (5 mg per kilogram of body weight per day) cancel out the ergogenic (performance enhancing) effects of creatine. On the other hand, small doses of caffeine (eg 1-2 cups of coffee per day) did not negatively affect the effectiveness of creatine.
Creatine monohydrate in this moment is one of the most popular means used in bodybuilding. It's no secret that bring muscles in perfect shape really, only competently combining physical activity and appropriate nutrition. Despite the lack of a clear set of rules and principles for taking creatine at the moment, a huge number of athletes still use it, and many manage to succeed. Consider how to use the remedy without harm to health.
How to drink creatine?
New forms of creatine are appearing on the market all the time, and navigating right choice difficult even for an experienced bodybuilder. It is important to remember that taking this drug should not be treated negligently. Otherwise, the use of creatine monohydrate can cause not only a lack of results in sports, but also health problems.
Regardless of the form of the drug (capsules, powder, solution) in sports nutrition There are two ways to apply:
- Creatine without loading. The best way to use. The course of admission lasts 1-2 months.
- . It is considered an extreme application. The intensive course of administration lasts 5-7 days, the remaining 2-3 weeks there is a gradual decrease in the use of creatine by 2 times.
When starting to take a product based on creatine monohydrate, read all the rules and principles of use for use.
Today, one of the most effective components of most sports supplements is creatine.
Reception without loading
The usual regimen involves taking 4-5 grams of creatine daily. On training days, the remedy is taken after training along with a protein / amino acid shake, a gainer, or you can drink a drink with a high sugar content. On non-training days, creatine is taken in the morning in the same amount, and washed down with the same means. The course of application is 1-2 months. Then a break is made for three to four weeks.
Reception with loading
Loading creatine intake is hard, however, together with a strict regimen, it is effective and provides a high result. During the loading regimen, the use of creatine for the first five days is 5 grams 4 times a day. The tool is used in between meals, on the days of training one of the receptions must take place after the visit. sports hall. It is desirable to use creatine along with a protein / amino acid shake, as well as a gainer or liquid with a high sugar content.
After 6 days, the dose is reduced to 2 grams, taken 1 time per day. On training days, the remedy is taken after class, and on all other days - in the morning. The course lasts a month. Then there is a break for three or four weeks.
A big plus of creatine monohydrate (and a number of other forms) is complete naturalness, which is a guarantee of safety for health
Creatine schedule
According to numerous studies, on training days optimum time the use of the remedy is the period immediately after leaving the gym. It is then that the maximum metabolism is observed, contributing to absorption.
- Taking creatine before a workout is not recommended. The effectiveness of the remedy in this case will be significantly reduced, and, in addition, such a technique may lead to difficulties in the form of a violation water balance during the training itself;
- during classes, it is also not recommended to use the remedy - it can lead to accelerated dehydration of the whole organism;
- On non-training days, the best time to consume creatine is in the morning. The point is not so much in the properties of the remedy, but in the abilities of our body - it is in the morning hours that maximum speed transportation of nutrients throughout the body, it contributes to high speed assimilation.
Before/after meals
It is unlikely that the instructions for use for creatine preparations in the section "Method of administration and doses" will indicate the features of taking creatine in relation to food. There is a lot of controversy on this topic. According to a common misconception, the acidic environment of the stomach can destroy creatinine, and therefore it is better to take the drug before meals - the absorption rate will increase.
Creatine is a real assistant in the issue of growth of "lean" muscles
Modern studies have confirmed that creatine is not destroyed in acidic environments, and therefore the use of the product is always allowed. Experts generally recommend taking the drug strictly between meals. However, if the rule is sometimes violated, there will be no negative effect.
Duration of taking creatine monohydrate
Creatine is an unusually stable substance and is able to remain in the human body for a long time. That is why during the loading of creatine, all experts advise limiting yourself to five to six days of taking 20 grams per day. Subsequently, subject to the completion of a supportive course high level the substance in the muscles will remain for twelve weeks, and only then will it decline.
When taking creatine according to the standard scheme, experts advise limiting yourself to two months and taking a break. By the end of the intake period, a sufficient amount of substance has accumulated in the muscles to maintain tone until the start of the next intake period. Even with a margin.
How long can you take creatine?
Many modern manufacturers declare: "Our products can be used non-stop, and they do not carry any harmful load." In accordance with latest research, due to prolonged use of the drug, cellular transporters reduce activity, and as a result, the muscles decrease the sensitivity to this drug. That is why all athletes are recommended to take breaks of three to four weeks - they are enough for a complete recovery of the body.
The result of taking creatine is a decrease in the production of lactic acid and an increase in the rate of recovery of muscle fibers.
Optimal doses of creatine
The human body is able to absorb up to fifty milligrams of the drug per day. Therefore, taking this drug in an amount of more than seven grams per day is unproductive. The rest of the product will be eliminated in the urine.
A huge number of athletes using the creatine loading method consume twenty grams per day. This dosage should be observed for up to five days - then the muscles will be filled with creatine "to the eyeballs." Further, the drug is taken in small doses in order to maintain concentration.
Is the download the most efficient? Definitely not. According to research, the end result is the same in both cases. In the case of loading, the first changes will appear a little earlier, however, by the middle of the course, the rate of muscle growth in both cases levels off.
What is the best way to take the remedy?
Just taking creatine is not enough. In case of improper use, most of the remedy will be lost and will not give any effect. The stage of assimilation is problematic - creatine enters the muscle cells from the plasma. This is best promoted by the hormone insulin - it has a pronounced anabolic effect, and therefore the muscles under the influence of the drug will be able to take almost everything without a trace.
The result that creatine provides makes the supplement truly useful and in demand.
Taking insulin alone, of course, is not worth it. For effective absorption of creatine, it is enough to stimulate the body, and it will produce insulin in the right quantities.
Don't forget to use:
- fast carbohydrates in the amount of 10-20 grams during each meal. Juice and any liquid with sugar is optimal;
- fast protein in the amount of 20-30 grams. It has a similar effect to carbohydrates;
- amino acids from 5 to 15 grams during each intake session.
Drying monohydrate intake
Due to the fact that creatine affects water retention in the body, athletes are afraid to take the supplement if the goal is to form body reliefs. However, it has been established that creatine during drying does not contribute to an increase in edema on the body and does not have a negative effect on muscle relief. Excess liquid comes out naturally after the end of the course of taking creatine.
Who Should Stop Taking Creatine?
By analogy with any other drug used by bodybuilders, creatine affects not only the muscles, but also the entire body as a whole. In this regard, there are several categories of people for whom the use of the drug is contraindicated.
These include:
- people with intolerance to this remedy, allergies and similar reactions;
- athletes with chronic kidney disease;
- athletes with asthma;
- athletes with chronic diseases of the gastrointestinal tract;
- pregnant and breastfeeding women;
- teenagers. In them, creatine can not only cause even more acne, but also cause improper development and formation of organs.
When purchasing a product based on creatine, it is imperative to familiarize yourself with the composition and find out if there are any substances that can cause allergies.
Outcome
Creatine in the right hands right approach capable of producing amazing results. Remember: the principle “the more the better” does not always work, and creatine is a vivid proof of this. It is better if at the beginning of the appointment the client is accompanied and advised by an experienced specialist. The risk of making a mistake and provoking a side effect is minimized.
Release creatine, which today leads the list of sports supplements, in the form of powder and capsules. It is incredibly popular with athletes who want to build muscle and increase strength, so in what form and how to take it for many athletes remains a fairly pressing and relevant issue.
The safety and effectiveness of creatine monohydrate has been confirmed by hundreds of in-depth scientific studies, to which entire works are devoted. No other supplement has received such close attention. This allows us to state with accuracy that taking creatine to increase strength, mass, and performance of muscle tissues is absolutely harmless.
This is an organic substance synthesized in the liver from glycine, arginine, methionine. No more than one gram of its own creatine is produced per day. It also enters the body along with beef, pork, salmon.
About 95% of the substance accumulates in muscle tissue, and then consumed as an energy source during anaerobic loads, for example, during intense strength training. The additional intake of creatine monohydrate is due to the ability of the substance to increase strength indicators, which allows you to build up a large amount of muscle mass.
The safety and effectiveness of this organic substance is beyond doubt. However, when taking a synthesized analog, you need to know how to do it correctly in order to achieve consistently high and maximum performance.
Synthesized creatine: types and differences
Malate, citrate, monohydrate, ethyl ester, whey - these are all creatine, which performs the same function, but is presented by manufacturers in different ways. This has resulted in a huge amount of information on how best to take it in order to get maximum effect. Most of these data are not reliable, do not have any exact scientific evidence base.
The next type of creatine that appears on the market is often presented as something incredible and superior in performance to other supplements produced before it. Such advertising and hype have the sole purpose of selling as much of the product as possible.
There are no studies that can prove that any other form of creatine is better than monohydrate. The differences are in the rate of dissolution and absorption of the substance. The principle of operation and the result obtained from the use of the synthesized analogue, regardless of the type, are the same.
Monohydrate is safe, effective, helps to build muscle, increase strength. And in order not to overpay for "novelty", it is best to opt for this time-tested and affordable supplement.
There are many ways to take supplements, but most widespread got a "creatine load". It is well studied and successfully used by athletes, followed by a subsequent maintenance phase.
The main objective of supplementation is to replenish creatine reserves in muscle tissue. And the best way to achieve this is by taking 20-25 g of the substance for 5-6 days. The daily norm is taken not at a time, but for 4-5 doses, for example, five grams four times a day.
After five or six days of loading, the supply of creatine is replenished, you can move on to the maintenance phase. It implies the use of a substance in a smaller amount, that is, from 5 to 10 g.
Duration of taking creatine monohydrate
Long-term use of the substance, as many studies have shown, does not pose any danger to humans. You can take monohydrate for several months without any fear. The main thing is to have complete confidence in the quality of the product.
There is creatine with various additional additives, which contain impurities that are potentially harmful to humans. Therefore, it is better to take pure creatine monohydrate. To be sure of absolute safety allows the purchase of brands such as Optimum Nutrition in the production of which raw materials of exceptionally high quality are used.
Regarding the total duration of course use, most often it is two months.
IN first week take 20 grams of the substance, which can be crushed by 5 grams 4 times a day.
second and subsequent weeks, including the eighth, consume no more than 5 grams of creatine every day.
There are no studies that have proven the negative effects of long-term use of creatine. And if the supplement is of high quality, the use can be continued for a whole year, following the chosen regimen. However, given that the characteristics of each person's body are different, it is better to decide on a long-term use of creatine after a preliminary consultation with a specialist.
When and how to take creatine?
If you drink 20 grams of creatine at a time, such a large dose can cause indigestion. This can be avoided by crushing daily allowance for 4 doses. You can drink 5 g of the substance during breakfast, lunch, afternoon tea, dinner. The relationship between the time of use and the increase or decrease in the effectiveness of creatine has not been identified.
There is a study that showed that the substance continues to work even after the completion of creatine cycling. The stock that enters the body during the loading period remains consistently high and available for energy for several more weeks. Therefore, there is no difference in when exactly the next portion will be consumed.
Even an experienced athlete does not always know how to take creatine monohydrate. The fact is that there are several options for using this supplement. We will consider everything available ways and you can choose the best one for you.
Creatine monohydrate is a natural substance that is produced in the body from amino acids. This component is the source of energy needed for movement. In total, the body contains approximately 120 g of creatine, and about 2 g is consumed per day. Athletes are advised to drink powder dissolved in liquid or metered capsules to compensate for losses.
Creatine is safe for human health. Most often it is used by people who have dedicated themselves to bodybuilding, weightlifting or triathlon. The main goal of the reception is a set of muscle mass. However, the substance has no direct effect on this tissue. It increases stamina and strength, which leads to muscle building.
Creatine monohydrate is one of the participants in the synthesis of adenosine triphosphoric acid (ATP). When the latter molecule is broken down, a large amount of energy is released, which determines the quality of the workout. Therefore, it is important for athletes to take creatine supplements regularly.
They lead to this result:
- Strength increase.
Athletes-heavy oats have an increased need for ATP, especially during training. Since muscle contractions occur at maximum effort, the tissues need the extra energy boost that creatine provides. - Muscle building.
Systematic exercises, high-calorie nutrition and the intake of monohydrate supplements provide a monthly increase in muscle mass up to 5 kg. - Creation of volumetric relief.
Creatine has the ability to attract water to itself, which allows the formation of rounded muscle fibers. This is especially evident on the "cubes" of the press. - Increased production of testosterone and somatotropin.
Without these anabolic hormones, muscle mass growth is impossible. - The breakdown of lactic acid.
Creatine monohydrate partially neutralizes this substance, providing rapid muscle recovery and cessation of pain in them.
In addition to the indicated effects, the supplement has anti-inflammatory properties in arthritis. It also reduces the risk of ischemic diseases.
Why monohydrate?
Manufacturers produce creatine in different forms: monohydrate, cre-alkynes or liquid. There is a strong opinion among professionals that it is better to drink monohydrate. The powder quickly acts on the body, achieving the implementation of all the points indicated in the previous section. Other forms are not as effective, and they may contain useless additives that manufacturers often charge for.
The monohydrate is available in the form of capsules, powder and tablets. But the latter option is much less common. Various pre-training complexes often contain creatine in their composition. Remember that the real additive falls out as a precipitate, it does not dissolve in water.
Even after reading the instructions from the drug, you will have a question: “How to take creatine monohydrate?”. The manufacturer does not always bother to paint detailed diagram. There are basically two of them - with and without loading.
Taking creatine monohydrate in equal doses
This method in sports circles is called "no load". That is, you take 5-6 g of powder every day. On training days, the indicated amount of the substance is added to a protein shake, gainer or mixed with amino acids (norm 5-15 g) and consumed after strength training.
It is best to drink creatine dissolved in warm grape or cherry juice. Glucose contributes to its rapid absorption and efficient work. The volume of liquid must be at least one glass.
On rest days, the substance is recommended to be consumed in the morning in combination with the above products. The duration of the course is 2 months, then a break of 3-4 weeks should follow.
To prepare the "elixir of strength", follow a few simple manipulations:
- scoop up creatine powder (with a small slide) with a teaspoon or a special measuring spoon, there will just be about 5 g;
- pour into a warm sweet drink;
- mix thoroughly;
- drink immediately after your workout.
Some people recommend drinking the solution before a workout, but a 2013 study showed that it is better to consume creatine after a good workout. physical activity. At this moment, metabolic changes are especially pronounced, and blood flow is increased, which contributes to the full absorption of the substance.
Loading with creatine in a short time
How to take creatine monohydrate with loading? The course is designed for 1 month, after which you need to take a break for 3-4 weeks. Taking a break is essential so that the body does not lose the ability to synthesize creatine on its own and gain sensitivity to its intake.
In the first 4-6 days, you need to drink 5 g of the substance 4 times a day. This should be done in between meals. It is important to dilute the powder in those liquids that we have already mentioned, no adjustments are made here. During this time, there is an increase in the concentration of creatine in the muscles, the cells are saturated to the limit. Further taking the supplement in such large doses does not make sense.
There comes a maintenance phase, which lasts from 2 to 5 weeks. It is necessary to reduce the weight of the monohydrate to 2 g - a single dose per day. Even 12 weeks after taking maintenance doses, the level of the substance remains the same high. But you better not experiment like that and take a break after the specified time.
controversial points
Until now, among athletes there is no unequivocal answer to the question of how best to drink the supplement: with or without a loading phase. Many experiments have been carried out with animals and humans.
There are results of a study of the daily release of creatine and its decay products. It turned out that no more than 50 mg / kg of monohydrate is absorbed per day, the rest is excreted from the body along with urine. So, taking creatine in doses above 5-7 g / day is not advisable. It turns out that the loading phase is not required.
The result of scientific experiments is as follows: there is practically no difference between the methods. Taking 20 g per day for 6 days, followed by a maintenance phase of 2-3 g for another 3 weeks will provide the same result as taking 3-5 g daily for a whole month. Three years after the announcement of these conclusions, information appeared that the phase without loading is much more effective in increasing strength and musculature.
Alternative drug intake: cycles
Paul Krieb, head of research at AST Sports Science, believes that the majority of bodybuilders are not using the full potential of creatine. Traditional schemes with and without loading do not provide the desired concentration of the substance in the muscles at the time of the pause. The monohydrate is quickly destroyed, returning the tissues to their former appearance.
The scientist gives many arguments that refute the effectiveness and long-term results. The main theses - a maintenance dose of creatine is not enough, since the substance is quickly depleted as a result of intensive training. Therefore, even five grams is not enough.
Paul Crib developed a cyclic regimen for taking the drug. It consists of two steps:
- Daily dose - 15-25 g. Weight depends on the weight of the athlete. This number must be divided by several times. The first serving (5 g) should be taken after breakfast. The second 5 g are consumed before training, the third - after exercise. The fourth and fifth servings should be drunk with a protein-carbohydrate mixture throughout the day. The duration of the step is 3 days. If there are no workouts on this day, continue taking it anyway.
For eight weeks, you should follow these instructions, taking the drug in mini-cycles. Then 7 days should rest from training, and in the last 3 days of "vacation" start using creatine monohydrate.
Cons of cyclic schemes
Every concept has its opponents. Cyclic creatine intake is no exception. Experts say that the expected decrease in concentration does not occur after 3 days, as intended, but after 4 weeks. The second point is that the activity of transporters, which ensure the disclosure of the effect of creatine, is not suppressed even 4 months after daily supplementation.
And one more fact that contradicts Paul Krib's statement is that the maintenance dose still maintains a sufficient concentration of creatine in muscle tissue. One conclusion suggests itself: cyclic schemes are not something grandiose.
Harm of creatine
It is believed that the supplement is harmless to the body. But in 4% of cases there are side effects. This is mainly due to the presence of excipients.
All troubles are reversible. The harm lies in edema, partial dehydration of the body (since a lot of water passes into the muscles), digestive disorders and very rarely convulsions.
